Sunday Nov 18 |
 | Ronning race (Stromlo XC Circuit openin) 40:00 [5]9 km (4:27 / km) | |
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| 5Km XC 810/834=1644 4th at the opening of the new surface. three guns rocketed off from the start. worked my way through the field, hit 4th at 1km with Hugh lennon on my heels. Hugh took over at 2km to 3km. i surged setting out after the fading 3rd place getter but couldn't nab him before the line.
Waited around in the heat for the elite men and women races. Inspiring to see folk like troopy, Martin dent etc having a bash on the grass.
What a great facility to have in Canberra. A twisting, gently undulating, multi loop course with loads of distance markers with a golf course standard surface. Might have to get down there and crank out a few intervals.
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| Ronning 48:00 [3]10 km (4:48 / km) | |
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| Waited until the thunderstorms had passed, then out to Isaac pines. Cheered on a couple of stragglers in the triple tri. |
Saturday Nov 17 |
| Ronning 1:38:00 [3]20 km (4:54 / km) | |
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| Jog along Molonglo Gorge with Bella and Beautiful. Beautiful stubbed her toe, blood, guts everywhere. Bella swam in the cool waters or pre Lake Burley Griffin, thus the bacteria in the lake downstream. |
Friday Nov 16 |
| Cycling 25:00 [3]9 km (2:47 / km) | |
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| Nice ride along the lake. Balloons, clear skies, no wind...perfect. |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog by the lake/ANU with Beautiful. |
Thursday Nov 15 |
| Ronning (ACT Vets Track) 1:00:00 [5]15 km (4:00 / km) | |
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| ACT Vets Track
Warm night, had some competition in both 3k and 1500.
3k Led from start until 600 to go. Suffered a bit out front, cracked on the last lap. Fastest time this year on the track, but wasn't a great run. 9.41
Backed up 30 mins later for the 1500. Handicap trophy series race, so everyone is keen on these. I just sat in there behind Colin Farlow, kicked at the last possible moment, 30m to go. Felt like a cheat. Hard fought win in a slow time. 4.41
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Wednesday Nov 14 |
| Cycling 30:00 [3]12 km (2:30 / km) | |
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| Ride to work |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog up Black Mtn around circle loop back down via ANU with beautiful |
Tuesday Nov 13 |
| Cycling 50:00 [3]19 km (2:38 / km) | |
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| Morning ride along the lake from Fyshwick to work |
| Ronning race (ACTXC) 45:00 [5]12 km (3:45 / km) | |
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| ACTXC Weston Park 5k 16.08
Nick Walshe set the early pace before Dean Cavuoto took over at 1k. I hooked onto his wake and sat comfortably through to the turn. At the turn we had 10 seconds on a chasing bunch of Rohan Lowry, Nick and Stuey Doyle. Same top 5 as last week.
I felt the pace slow, but did nothing to force it along, still just sitting there. 1.5km to go and the chasing bunch caught us. The pace lifted about 5 secs per km and I cracked 300m later. I could see the lead swapping up ahead Rohan was dropped then pushed through again. Nick who was leading dropped to 3rd. I just pushed on as best as I could, knocking another 30 sec off from last week.
Now in equal best form with 2000. I have to go back to 1992 for the next level where I did a series of 6 track races in the 1455 to 1528 range at Olympic Park, Melbourne.
If I get to 1540 I will be in quick enough shape to challenge my marathon PB of 2.29. That's the goal.
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Monday Nov 12 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog lake |